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PM Weights @ LRRC
PM SCY w/ Trip + Doug (as official split getter and "100 Freestyle Sensei") @ LRRC "Six on Five"

Weights:

1x8/2x12 DB shoulder press (10/20/20#)
1x8/2x12 DB S-arm bicep curl (10/20/20#)
1x8/2x12 DB tricep extension (10/20/20#)
1x8/2x12 DB S-arm row (10/20/20#)
1x8/2x12 DB bench press (10/20/20#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)

Swim:

600 swim (100 FR/100 BK)
4x100 @ 1:45 k/sw/dr/bld
4x50 @ :35 AE
8x25 V.S.
4 @ :40 FR kick w/ BD
4 @ :30 FR swim
100 EZ

6x @ 5:00
100 DIVE FAST
150 EZ

200 EZ

Total: 3200

Results:
4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)

Trip's Results:
11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)

Doug's Results:
1/26/19 (SCY) - 59.20 (13.0/15.4/15.9/15.7)
^ Doug just did 1x100, after Trip and I were finished. The purpose was two-fold: to show us how it’s actually done, and to show us that the other 5 100s are just superfluous.

SHOUT OUT: Who else but Trip? Finally got under 1:00 on one of his 100s! Thanks to Doug for getting our times and for showing us how to actually do a 100 freestyle!

I was better this time around than last time, but not by much. I think a lot the problem was being sick, and lifting. It actually wasn't my upper body that let me down today (despite the heavier lift). It was my legs just giving out before the end of #4. Residual fatigue from lifting legs on Thursday.

Also, yeah I know I lied. Said I was going to just swim aerobic for the next few days while I got over being sick. But Trip rang the bell, and I had to answer.

PM Weights @ LRRC
PM SCY w/ Trip @ LRRC

Weights:

3x8 pull-ups
3x10 DB shoulder press (15#)
3x10 DB S-arm bicep curl (15#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (15#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)

Swim:

400 BK
odd 100s: normal BK flip turns
even 100s: crossover turns (practicing for my I.M.)

4x100 @ 1:30 pull w/ SP + SNKL
2x200 @ :20 rest FR kick w/ BD

34x75 @ 1:00
10 - FR swim 4/6/2 turns
10 - FR kick w/ fins + BD
10 - FR 3-2-1 breaths per 25 pull w/ paddles
4 - D1-4 w/ 4/6/2 turns (:50, :48, :45, :43)

250 EZ

Total: 4000

PM SCY w/ Trip @ LRRC “AE I.M. F-U!”

2x
300 swim every 4th 25 kick H.A.S. w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:00 4/1/3/1/2/1 breaths by 25 pull w/ SP

8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

10x200 @ 2:35
Odd: AE FR
Even: STRONG I.M. (2:24, 2:26, 2:26, 2:26, 2:22**)
** the last one was so much quicker than the others because Trip tried to sprint by me on the last 50 (he did all 10 FR). I had to haul ass to the finish to beat him. Not so fast, Trip.

100 EZ

Total: 4300

This workout was a bear. Happy I got through it, but I really wanted to quit already by #3. Trip felt the same way. Shout out to him for sticking with it and helping me stick with it as well!

PM SCY w/ Trip + Michael Huckabay @ LRRC

400 swim (50 FR/50 BK)
300 pull w/ SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M. drill

4x125 @ 2:00 kick 1st/last 25 UW w/ fins

10x200 @ 2:30 SMOOTH FR

100 EZ

Total: 3600

PM SCY Solo @ LRRC

400 swim
300 pull w/ paddles + SNKL
4x50 @ :55 FR kick w/ BD
4x25 @ :30 V.S. swim
50 EZ

3x100 @ 1:20 @ MILE PACE +1, PACE, -1 (1:03, 1:02+, 1:02- )

150 EZ

Total: 1500

PM SCY w/ Trip (and sort of Doug?) @ LRRC

400 swim every 4th 25 scull w/ SNKL
300 pull w/ SP + SNKL
4x50 @ :55 FR kick w/ BD

3x
300 @ 4:00 D1-3 pull w/ paddles + SNKL
3x100 @ 1:30 D1-3
RD1: 3:25+, 1:05+, 1:03, :59
RD2: 3:18, 1:05, 1:02+, :58+
**RD3: 3:13, 1:04, 1:02, :58
** extra 1:00 rest before RD3

100 EZ

8x50 @ 1:10 4/3/2/1 breaths by 50

Total: 3200

SHOUT OUT: Trip, twice. Once for yesterday, he wants me to let everyone know that he beat me on every 75 except numbers 16, 17, and 20 (he did all 20 BEST AVG). And again today for dropping a :59 on the last 100 of the set. The man was looking good today.

Doug joined us on the first 4 50s at the end of practice

PM LCM w/ Trip @ LRRC "Cold AF. Rainy AF. But IDGAF."

Air temp: 54 and pouring rain
Pool temp: 69-ish

400 swim every 4th 25 scull
300 pull w/ SP + SNKL
200 FL kick w/ fins + BD
100 I.M. drill

10x200 @ 3:00
3 - pull w/ paddles + SNKL
4 - add-on FL to front w/ fins
3 - pull w/ paddles + SNKL

200 EZ

Total: 3200

SHOUT OUTS: Trip and I...probably the only two people crazy enough to swim in the unheated long course pool on a day such as this!

PM LCM w/ Trip @ LRRC "Does Trip even read this thing?"

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 D1-3
1 @ 1:30
1 @ 1:25
1 @ 1:20

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x
300 @ 4:30 D1-4 pull w/ SP + SNKL (4:08, 4:06, 3:59, 3:53)
2x150 @ 2:15 RED
RD1: 1:54, 1:54
RD2: 1:54, 1:53
RD3: 1:52+, 1:52+
RD4: 1:51, 1:48+

200 EZ

Total: 5000

PM LCM Solo @ LRRC

2x
200 BK swim
4x150 @ 2:30 k/dr/sw w/ fins
8x25 V.S.
4 - FR kick w/ BD
4 - FR swim

5x100 @1:30 pull w/ SP + SNKL
5x100 @ 1:30 FL kick w/ fins + BD

4x50 @ :10 rest EZ

Total: 3200

PM LCM w/ Trip @ LRRC

800 swim every 4th scull w/ SNKL

10x200 @ 3:00
4 - D1-4 pull w/ paddles + SNKL (2:44, 2:39, 2:35, 2:27+)
3 - swim w/ 12.5M kick off all walls
3 - D1-3 swim (2:42, 2:38, 2:35)

5x100 @ 1:40 kick w/ fins + BD
Odd: FR
Even: FL

Total: 3300

PM SCY Solo @ LRRC

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
6x50 @ :50 25 dr/25 swim
Odd: FR
Even: FL

4x300 @ 3:30 D1-4 pull w/ paddles + SNKL (3:22+, 3:19, 3:18, 3:16)

100 EZ

Total: 3100

PM LCM w/ Trip @ LRRC

400 swim every 4th 25 scull w/ SNKL
2x150 @ 2:10 D1-2 pull w/ SP + SNKL
4x50 @ :50 FR kick w/ fins + BD
4x25 @ :30 V.S.

4x100 @ 1:20
1:20 REST
3x100 @ 1:20
1:20 REST
2x100 @ 1:20
1:20 REST
100 @ 1:20

5x100 @ 1:40 pull w/ paddles
Odd: breathe every 4
Even: breathe every 6

Total: 2500

PM LCM Solo @ LRRC

1000 SKIPS

8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
6x100 @ 1:40 FL kick w/ fins + BD

5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:42, 2:40, 2:34, 2:30, 2:25)

100 EZ

Total: 3100

PM LCM w/ Trip @ LRRC

2x300 @ :10 rest FR long and smooth

100 @ 1:30 kick w/ fins (10 UW FL kicks off every wall)
200 @ 3:00 kick w/ fins (10 UW FL kicks off every wall)
300 @ 4:30 kick w/ fins (10 UW FL kicks off every wall)
400 @ 6:00 kick w/ fins (10 UW FL kicks off every wall)
400 @ 6:00 pull w/ paddles + SNKL
300 @ 4:30 pull w/ paddles + SNKL
200 @ 3:00 pull w/ paddles + SNKL
100 @ 1:30 pull w/ paddles + SNKL

100 EZ

Total: 2700

PM LCM w/ Trip @ LRRC "Best Average"

1000 SKIPS
8x50 @ :55 swim focusing on catch and finish w/ SP + SNKL

3x
300 @ 4:30 SMOOTH w/ 4/6/2 turns
3x100 @ 1:40 BEST AVG
RD1: 1:06+, 1:06+, 1:06+
RD2: 1:07, 1:08-, 1:07+
RD3: 1:08+, 1:07+, 1:07
**:30 REST after RD2

6x100 @ 1:40 breathe every 4 pull w/ paddles
200 EZ

Total: 4000

SHOUT OUT: Trip, who is still recovering from some seriously major abdominal surgery, posting 1:13s on some of the 100s (he did the 100s D1-3). The man dropped the hammer today.

AM SCY Solo @ LRRC "A tablespoon of kick"
PM LCM Solo-ish (sort of tagged along on Trip's set) @ LRRC "A teaspoon of I.M."
CORE7 post PM swim

AM Swim:

400 swim
300 pull w/ paddles + SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M

3x (All kick w/ BD)
25 @ :20 FAST FR
25 @ :40 SMOOTH BR
50 @ :45 FAST FR
25 @ :40 SMOOTH BR
75 @ 1:05 FAST FR
25 @ :40 SMOOTH BR
100 @ 1:30 FAST FR
25 @ 1:20 SMOOTH BR
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

3x150 @ 2:20 kick 1st/last 25 UW w/ fins
100 EZ

Total: 3200

PM Swim:

2x
300 BK
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
2x150 @ 2:05 breathe every 4 pull w/ paddles

5x200 @ 3:10
odd: I.M. D1-3 (2:53, 2:44, 2:36)
even: FR RED (2:30, 2:27+)

100 EZ

Total: 3100

**Trip was doing 10x200 @ 3:10 FR. I had limited time to swim due to CORE7, so I jumped into the middle of his set and made my own modifications.

CORE7:

- weighted crunch (weight above head)/weighted sit up w/ 10# db
- reverse crunch (RD3 :30 reverse crunch/:30 flutter kick)
- scissor kick/flutter kick (RD3 :30 scissor kick/:30 hip raise)
- toe reach w/ 10# db
- elevated alternating knee pulls
- mountain climbers w/ floor pads (RD3 1/2 burpee to mountain climber 4 each leg NO PADS)
- breakdancers (RD1)/plank rotations (RD2)/plank w/ 35# plate (RD3)

PM LCM 1/2 Solo, 1/2 w/ Trip @ LRRC

2x
400 swim every 4th 25 scull w/ SNKL
6x50 FR kick D1-3 in pairs w/ BD
2 @ 1:10
2 @ 1:05
2 @ 1:00
3x100 @ 1:30 pull breathe every 6 w/ SP

4x100 @ 2:20 "Rouse 100s" w/ fins (to kill time while Trip warmed up)

15x100 @ 1:40 (Trip did just swim w/ breath control work, I did the following)
5 kick D1-5 w/ fins + BD (1:23, 1:19, 1:14, 1:09, 1:04)
5 pull D1-5 w/ paddles + SNKL (1:18, 1:15, 1:13, 1:09, 1:06)
5 swim D1-5 (1:17, 1:14, 1:11, 1:08, 1:05)

100 EZ

Total: 4000

PM LCM Solo @ LRRC
TBC post swim

Swim:

2x300 @ 4:35
2x300 @ 4:25
2x300 @ 4:15

12x100 w/ fins + SNKL
2 @ 1:40 kick w/ BD
2 @ 1:20 swim w/ 15M UW kick off every wall

8x50 @ :50 swim w/ SP breathe every 4 w/ an overkick
100 EZ

Total: 3500

TBC:

2x (:45 per exercise)
reverse lung R leg w/ 2x12# db
push-ups/plank ups (RD1), plank ups (RD2)
reverse lung L leg w/ 2x12# db
weighted sit-ups w/ 15# db
1:00 REST

3x (:45 per exercise)
reverse lung w/ 2x12# db (RD1- R leg, RD2- L leg), froggers (RD3)
half burpees w/ side squat walk
push-ups (RD1), plank ups (RD2), push ups (RD3)
leg lift to weighted crunch w/ 15# db (1:30 instead of :45)
1:00 REST

2x (:45 per exercise)
pike press
weighted sit-ups w/ 15# db
leg lift to weighted crunch w/ 15# db
Statue of Liberty sit ups w/ 15# db (RD1- switch arms halfway, RD2- switch arms at :45, go for 1:30)
1:00 REST

"Sally"
squats and squat hold w/ press using Bosu Ball

(If you are familiar with the song that goes "bring Sally up, bring Sally down..." basically the instructor plays the song and we go down on "down" and up on "up" and when we go down and wait for the word "up", in this case, we had to hold a squat position and press the Bosu Ball forward repeatedly.)

PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #1"

400 swim
6x50 @ :10 rest
odd: k/dr
even: dr/sw
3x100 @ 1:30 @ 800 PACE
100 EZ

800 FR - 9:31.49 (1:05.89/1:10.79/1:11.39/1:12.32/1:11.80/1:12.55/1:13.90/1:12.85) - It was a little worrisome when I watched the boys on my left and right go taking off over the first 100 meters. I told myself to put some blinders on and just did my own thing, and when I flipped at the 350, I finally saw them...passing the flags going into the wall while I was going the other way! I was told I looked strong through the whole race. I was happy with an opening 400 of 4:40.39, I just wish I could have been back a little faster than 4:51.1. On the other hand, both those splits are faster than I went I have been all season in the 400, so that bodes well for Sunday's event!

I had two 500 meter warm ups during the course of the meet and a 400 warm down at the end as well.

Total: 3200

SHOUT OUT: Doug Martin, who wasn’t too out of breath after his 50 FR to come time for me in the 800.

PM LCM Solo @ LRRC

2x
300 swim (100 FR/50 BK)
4x75 @ 1:20 k/dr/sw w/ fins + SNKL
2x150 @ 2:20 pull w/ paddles + tube breathe 2-4-6 by 50

200 @ 2:45 1st 50 STRONG
2x150 @ 2:05 2nd 50 STRONG
3x100 @ 1:30 swim w/ fins last 25 FAST

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

Total: 3000